Tips for cooking legumes and improve their digestibility

In this article we will give you some tips to help you cook legumes, thus you digest them better and this is the first step to start eating legumes more often for a healthy diet.

  • For ease of cooking: legumes soak overnight before consumption (4 parts water to 1 part beans). By soaking it begins to soften the shell and starts the germination process which eliminates phytic acid so that the minerals become more available to the human body. The enzymes that cause gas left in the water so it is not good to take it. 

  • How to cook them: should be cooked enough so they are soft otherwise be more difficult digestion time. Also, if cooked with seaweed like wakame or kombu (kelp 1 part for 6 parts of legumes) will be faster cooking and the presence of algae facilitate the absorption of nutrients. Has more on Seaweeds in the Natural World section.

Tomato courgette white bean and basil soup. Photography by Lablascovegmenu. Creative Commons Lizenz


  • If we want to cook them with salt or soy sauce is added at the end of cooking, when the legume is almost cooked because if we put the seasoning at first it will prevent proper cooking. 

  • In cases where the digestion of legumes remains very tight is good to add to the end of cooking a little of apple vinegar or white wine vinegar. 

  • For ease of digestion: when cooking is very good to add some spices like cloves and cumin, these spices are especially digestive and help digest legumes, avoiding indigestion, gas and bloating. 

  • Moreover, once cooked they can be mashed with the resulting paste to prepare a pate, cream of chickpeas (humus), falafel patties, veggie burgers. Arab culture and Hindu have many recipes in which vegetables are the main ingredient, it is worth learning to cook to give variety to our daily menu. 

  • How to eat them: it is very important to chew well legumes, being a many more soft food to eat many people gobble them and it must be borne in mind that in the mouth digestion begins.



How to incorporate vegetables to our daily diet

It is possible that our only contact with legumes have been an interminable and boring lentil dishes of our childhood. Many recipes do not take into account the difficulty in digesting legumes suffering some people why they get away this food from their diet, losing an important source of nutrition.

Lentil Cakes. Photography by sleepy neko. Creative Commons Licence.

Many people who have adopted a vegetarian diet have been investigating further ways of cooking, spices and special preparations that can be made with legumes as we have been seeing throughout this article, now we can take all this information to new dishes to incorporate them into our weekly menu. 

At least once a week, better if they are two or three times, we will prepare our meal of legumes, varying each week: one week they can be chickpeas with spinach (adding a few teaspoons of cumin powder to prepare), another week can be lentils with vegetables (we will lay better if we do not add animal fats, sausages and if we include clove as a condiment, even better), another week mashed peas (legume best digestive because it doesn't produces flatulence and other). 

Article written by Shauri.